Habit Tracker
Pick up to five small daily habits and tick them off each day. Your streaks and weekly progress update as you go, and everything is saved on this device.
Step 1: Choose your habits
Keep them small and specific, for example “Drink a glass of water after waking” or “Walk for 10 minutes after lunch.”
Step 2: Tick off each day
How long does it take to build a habit?
Longer than the popular “21 days.” In a study from University College London, people took an average of 66 days before a new daily behavior, like drinking water with lunch, started to feel automatic. Simple habits tended to stick sooner than harder ones, and the time varied a lot from person to person.
The same study found that missing one day did not significantly set people back. What mattered was coming back to it. People who skipped often didn’t build the habit, so aim for “most days,” not “perfect.”
Tips that make habits stick
- Start smaller than you think. “Walk for 10 minutes” is easier to repeat than “exercise for an hour.”
- Tie it to something you already do. For example, drink a glass of water right after brushing your teeth.
- Keep it in sight. Put the water bottle on your desk or the walking shoes by the door.
- Track it. Ticking a box gives you a quick sense of progress and shows patterns, such as which days you usually skip.
- Limit how many you start at once. Two or three new habits is plenty. Add more once the first ones feel easy.